Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time

5 Rounds

1 Legless Rope Climb

Run 300m

1 Legless Rope Climb

30 OH Squats 75/60lbs

Rest 3:00

Metcon (No Measure)

“AFTER PARTY”- Complete 0-4 of the following:

1)For Weight

Every 2:00 for 8:00

3 Front Squats + 1 Split Jerk

Every 2:00 for 6:00

2 Front Squats + 1 Split Jerk

Every 2:00 for 4:00

1 Front Squat + 1 Split Jerk

2)For Time

Every 4:00 until 250/225 Calories are skied:

2:30 Max Calorie Ski

3)For Completion

Every 2:00 for 10:00

12 Chest to Bar Pull ups + 12 Toes to Bar

4)For Completion

EMOM 5 Minutes

:10 Ring Support Hold

(rest the remainder of the minute)

into

EMOM 5 Minutes

8 Good Mornings (VERY light load)